need a workout plan

[415kwyet]

What's going on everyone. I'm new to the forum I'm a 16 y/o male, 5'4" 115 lb. I used to be on a swim team be decided to stop because my coach was a prick. I want to start working out at the local Y this summer. My main goal is to gain more muscle, less body fat, and more defined legs and abs. Since I used to swim, I didn't gain a lot of upper body muscles. I was hoping that some of you guys could help me start a 3 or 5 day workout plan. thanks

 

[robert13]

OKon the training part i can try and help. Plain and simple keep it plain and simple 2-3 set's 8-10 reps and basic movment's like.

bench press
squats
deadlifts
military press
bent over rows
chins
cleans
crunches

And throw in some kind of cardio like running or bikeing like i said just keep it plain and simple and you'll get great results and i let someone else get the deit part since i suck at that.